Did you know that the idea of fat as the enemy is outdated?
In fact, about 60% of the brain’s dry weight is fat. Your body cannot make certain essential fatty acids on its own, so you need to get them from food to support a healthy brain. Fat is also an important source of energy. Below, we look at the main types of fat and which ones deserve a place in your diet.
Unsaturated Fat
Sources include olive oil, fatty fish, avocados, and nuts.
Unsaturated fats are usually liquid at room temperature. They are considered healthy fats because they can help lower LDL (“bad”) cholesterol, reduce inflammation, support a steady heart rhythm, and play many other helpful roles in the body. Most unsaturated fats come from plants, with fatty fish such as salmon and sardines being a notable exception.
Saturated Fat
Sources include red meat, butter, bacon, cream, and cheese.
Saturated fat has long been linked to higher LDL cholesterol. Research on how strongly it affects heart disease risk has produced mixed results, but most health organizations still recommend limiting it.
Most foods contain a mix of different fats. Even healthy choices like chicken and nuts contain some saturated fat, though far less than foods such as fatty cuts of beef, cheese, and ice cream. With saturated fat, moderation is the best approach.
Trans Fat
Common sources include some fried foods, packaged baked goods, and older stick margarines.
Trans fats are the most harmful type of fat for your heart, blood vessels, and overall health. They raise LDL cholesterol, lower HDL (“good”) cholesterol, promote inflammation, and can contribute to insulin resistance. Even small amounts can have harmful effects.
In the United States, artificial trans fats have largely been removed from the food supply, but they can still appear in some products, especially imported or older items. If you see “partially hydrogenated oil” on an ingredient list, put it back on the shelf.
Remember that the right eating plan is the one that works for you. Choosing healthier fats is one part of a balanced approach that also includes overall portions, activity, and your personal health goals.
As you plan your meals this week, choose unsaturated fats as often as you can, and enjoy saturated fats in moderation.
Check your labels and steer clear of trans fats, which are the worst type of fat for your heart and body.
This article is for general education and is not medical advice. Talk with your provider before making changes to your diet, exercise, or medications.
